Why Your Weight Loss Journey Isn’t Going As Planned

So you’ve be working hard on your diet for months now and you couldn’t possibly train any harder yet you still don’t have washboard abs and physique that demands attention.

We have all been there. It’s frustrating.
You are counting your macros so much you don’t even see food anymore. You only see numbers. The last cheat meal you had was last Christmas and was one of nans cupcakes. Still the fat loss has stopped and you are getting impatient.
If this sounds like you then chances are your fat-burning has stopped and is unlikely to kick back up anytime soon because you are making one of the common mistakes below.

1.You aren’t eating enough or perhaps too much
I know this sounds obscene giving your dedication to calorie counting and weighing your foods. Even the best calorie counters can be out by 20%.
This means you may think you are eating 2400 calories you may be actually be eating anywhere from 2000 to 2800! The food labels are just as bad. They are allowed to be off by a maximum of 20% due to variations in the product from processing, seasons, and freshness.

Calorie counting can still work well but should not control your every move.

Try this: Raise your calories until you being to see a very slight increase in body fat. You are now just above your maintenance calories.ethan hyde
From here, decrease certain portions of your meals each week, preferably not around your workouts.
Start by slowly shrinking the size of your carbohydrates at one meal or removing it completely. Repeat this with another meal in another 7 days and notice how your body responds. You should aim to keep at least 2 serves of carbohydrates in your day.
Keep protein high. Aim for 1.5 grams of protein per pound of bodyweight. This generally looks like two palm sized portions at each meal 6 times per day.

2.You think you are training hard
Everyone likes to think they are a machine in the weights room. As you grow accustomed to training, you will need to switch up the variables to maintain the intensity. You are eventually going to have to move away from your 3 sets of 10.

Arnold summed it up well,
A beginner does eight repetitions of a certain exercise with his maximum weight on the barbell. As soon as it hurts, he thinks about stopping. I work beyond this point, which means I tell my mind that as soon as it starts aching it is growing. Growing is something unusual for the body when you are over eighteen. The body isn’t used to ten, eleven, or twelve reps with a maximum weight. Then I do ten or fifteen sets of this in a row. No human body was ever prepared for this and suddenly it is making itself grow to handle this new challenge, growing through this pain area.” Arnold Schwarzenegger

Adding in drop sets, cluster sets, rest pause, Blood Flow Restriction, time under tension sets can send your body into overdrive and burn up to 30% more calories. This goes for you too ladies. Don’t be afraid of getting bulky. It won’t happen.
Try adding in some blood flow restriction training to the end of your workout. This works well with legs or arms. Wrap your limb and start with 30 reps to get the pump. Follow this with 15 reps for 3-4 more sets super setting with the opposing muscle group. IE, quads with hamstrings, or biceps with triceps.

3. You’re stressed
Stress is unhealthy and is the leading cause of death in the Western world. We all experience stress and no one is immune to it. Captain Jack Sparrow famously said, “The problem is not the problem, the problem is how we respond to the problem”.
The event that initiated our stress is not the problem. The problem is that we respond to it with stress and manifest more stress deep inside our minds.

Stress, apart from killing us slowly (and sometimes quickly) also kills our appetite, ruins our workouts, and releases a flood of cortisol throughout our body.
This hormone is essential to survival but too much of it too often can cause fat gain and put us into a catabolic state.

Try this: Meditate for 10 minutes each day. You can do this before each day or at the end to reflect on the day just gone.
Find a comfortable spot, you can sit up, lay down, or do whatever is comfortable for you. Just relax and focus on each breath. Your mind will wander. Just acknowledge this and bring your mind back to the present by focusing on your breath.
Take a deep breath and feel where your stress is located in your body. Is it in your chest, stomach, head? Find it and simply breathe into it. Every time you exhale, imagine releasing this stress/feeling and breathe in to replace with this feeling something more positive such as a favourite colour/place/memory.
You didn’t get a big back from one deadlift. So just like deadlifting you will need to practice over an over to get better. Just don’t focus too hard on meditating. Just let it happen.

4. You don’t have a clear purpose for why you are doing what you are doing
A lot of us jump into a new regime with excitement to follow this “proven” protocol and forget about the most important step: why are we doing this?

It sounds so simple but it plays a larger part than we can imagine.

Everybody will have a different “why” but we all share a passion to achieve it. In order to passionately follow our “why” we must make it passionate.
“I want to lose weight”, try saying that with such conviction that you can’t help but achieve it. You can’t. Why?

“Lose weight” can mean anything and there is no real emotion attached to it. It’s a lad-di-da goal that everyone has said. It doesn’t mean you don’t mean it. It just needs to be clearer and personal.

An example of a strong “why” is something like this; “My parents have diabetes and rely on pills to keep them alive every day and I do not want to follow that same path. I am going to lose 25 kilograms of body fat so I can be a healthy role model for when I decide to have children and I will ensure they will never have to suffer the effects of poor health. I will complete this within 12 months and to celebrate I am going to travel to Hawaii and wear my favourite bathing suit!” Now go book your ticket and make it real.

Notice the language used;
“I am going to lose 25 kilograms of body fat”. This is specific and tells your sub-conscious that you will lose that fat.
“I will ensure they never have to suffer”. You are going to do everything you can to protect your family.
“I will complete this within 12 months”. Give yourself a deadline. Make it real or you may be still working on this goal for the next 12 years.
“I am going to celebrate”. This is important because you need to be rewarded. You have worked hard and when you reward yourself you are sending positive messages to your sub-conscious. The next time you work to achieve a goal, it will feel pleasurable from the very start.

Your “why” might be something completely different but equally as important to you. It may take you a while but find your ”why” and write it down. Say it aloud and say it with intent. Make it heard and make it real.

Begin your journey with the end in mind and have a plan. Make it your mission to complete your plan and use the techniques above to keep yourself focused and in a collected state at all times.
Without a clear focus your journey will be covered with a grey haze.

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